You want to run your first marathon [half-full] …
Do you want to make sure you will have a training plan customized to your needs and adapted for beginners (e.g. to avoid injuries, reduce stress of training for your body & mind)
Do you want to make sure you will say “when is the next one” in place of “never again” at the end of the race
You are already an experienced marathoner [hall-full] …
Do you want to make sure you balance performance and long term health/well-being in your training plan
Do you often encounter injuries ?
Do you feel exhausted and sometimes moody after your runs?
Do you have ups and downs of energy during & after your runs?
Do you want to learn how to run in a more efficient & productive way ?
Do you experience colds and flu infections during the preparation for an event ?
How Is Your Training Plan Tailored For Your Needs?
I believe that everybody can run a marathon [half-full] & enjoy it with the right approach & appropriate guidance. Aren’t we Born To Run ?
But, everyone has a different starting point & various expectations. Therefore, the approach to make it real requires a degree of customization (e.g. duration of preparation, frequency of training, intensity of training, focus more on body &/or mind training, etc…) to be aligned with the current fitness level, state of health & the performance objectives.
Accordingly, an initial free of charge discussion is the best way to design the most appropriate approach together.
The training program can be:
Adapted for people with different level of experience in terms of running & mind training (beginner, intermediate, advanced).
A continuity of the 10 Weeks Transformation Program or a start from scratch. In this case, the 10 Weeks Transformation Program will be embedded in the program.
Customized for a group of friends who want to run the same event (discounts applicable depending on the number of people)
A Private One on One coaching program
Note : Pricing details will be determined based on this discussion
A Initial Discussion Will Help Us To Shape The Program Together
“I have ran my first ½ marathon starting from no sport activity at all with only 4 months of preparation in 2 h 31 min! Looking forward to the next one… in 2h15
Here is the story…
In end of January 2016, I have decided to commit for Phuket half-marathon to join a group of friends. The event was happening a bit more than 4 months later in early June 2016.
As I have never done any sport before, I was quite afraid of the challenge ahead of me. Stephane reassured me that he was confident that with the right approach, discipline and coaching I could make it.
He encouraged me to register for the 10 Week Transformation program starting at that time first. What I did and it really developed my mind, body, breathing foundations and built my initial confidence that it was doable. At the end of the 10 weeks, I was able to run several times a week 7 to 9 km without suffering. I even liked it and was looking forward to my runs.
In the remaining weeks, Stephane gave me the additional coaching and support to increase the distance in a healthy and enjoyable way.
Thank you Stephane for your program and your coaching! What a great feeling of accomplishment!”
What You Will Get for Your Investment?
The customized program will typically include:
Group or One on One coaching sessions (frequency, duration, intensity to be determined) – ToR 10 Week Transformation Program can be embedded inside the long distance event preparation.
A Manual [beginner, intermediate, advanced level] : ToR Marathon [half-full] Preparation 101
A customized Marathon [half-full] Preparation Program to guide training sessions & record personal experience (can go from 10 week duration to 24 week duration)
Laminated Coaching Cards to support personal training sessions
Video montage(s) for running form analysis with improvement feedback at different stages of the preparation (frequency to be determined)
Access to the Weekly Run (organized different days – in morning/evening time): 45 minutes to one hour fun group run for all old and new participants (locations are in different green areas of Kuala Lumpur (e.g. Lake Garden, TTDI park, Titiwangsa park,…)
“Running with the TAO allows you to run uneven paths in an even way. So, inner peace, freedom & happiness flows throughout your whole person.”
Stephane Thiltgen – Founder Tao of Running
“I never thought I would enjoy running a half marathon and when we decided to participate this year to the Phuket half marathon, I was not even sure I would be able to finish it.
Thanks to Stephane’s coaching & techniques, training became enjoyable and really brought me some serenity in my daily life.
Step by step, without suffering, hard-working or struggling I managed to improve the length and speed of my runs. The sensations and the pleasure grew along.
I went to the race not having a serious time objective or intention to fight for it, I just wanted to do it and have a good run.
Those hundreds of people running in silence at dawn creates a very unique atmosphere. Applying the Tao of running techniques, I really enjoyed the moment and the scenery. After 10 km, I felt good and relaxed and looking at my watch I started thinking it was too good to be true… I was performing much better than expected… would I burn out before the end? I had some doubts probably because I felt I did not run enough long runs during the preparation. Then slowing down and focusing on my breath and body sensation, I recovered step by step my confidence and finally managed well the second part of the run with the great satisfaction of feeling good, young and happy. I can say that the race has been a unique experience full of positive sensations.
Finishing in good shape and in less than 2 hours for this first half-marathon of my life at age 45, I am looking forward the next one !
Enjoy running !”
How ToR Approach Differs From Traditional Long Distance Ones
The central focus of ToR long distance training approach is to balance health, well-being and performance.
The approach combines the important elements of a “traditional” long distance event preparation (e.g. 10km, Spartan race, 1/2 marathon, marathon, ultra-marathon) with ToR integrated approach for health & well-being (see 10 Week Transformation Program for details)
The main benefits of this approach are :
1. To get you at your peak for the specific event you want to run
2. To bring you closer to the “Best Version Of Yourself” by feeling better:
– Physically (stronger, more energized, no injury)
– Mentally (sharper, more focused, more creative, more intuitive)
– Emotionally (less stressed, more peaceful, more balanced, more happy)
3. To enjoy the preparation process & the race day event that will likely make you sustain the practice for the long term.
Likewise, high performance becomes a “natural” outcome of practicing, integrating & mastering the techniques and developing holistic healthy habits.
Balance Health, Well-Being & Performance
Angkor Wat half marathon was an amazing experience for me! Not only because of the scenic route, but also because I was definitely seeing some huge benefits of this program ! I kept my promise to myself and forgot the time to focus on enjoying the run and paying attention to my body-mind connection. I didn’t even bring my headphones, and didn’t miss them either :D. I found my flow very early on (probably the environment helped) and running felt so effortless! I stopped a few times for taking pics too 😛 This was the first time with my minimally cushioned shoes, and guess what, my feet and legs were not sore at all. I was stunned! I could have just keep going 🙂 and also as a result, I was utilizing my body fat as a source of energy as I only used one gel (not sure if I needed to actually, but wanted to avoid exhaustion) and had one banana on the way (and didn’t generate any lactic acids either). So I have to say, even though I haven’t learned that “much” new during the program, those little things were worth more than I anticipated.
Note :Testimonial received after 1/2 marathon of Angkor Wat _December 2015. (Mari had run a few half marathons prior to taking part in ToR 10 Weeks Transformation Program)
Experience joy, harmony & happiness for the duration of the preparation and the race day (enthusiastic to take part in other long distance events)
Learn to access “the zone” or “the flow” state
Increase sense of freedom, inner peace & inner knowledge
See ToR 10 Weeks Transformation Program for additional benefits and Philosphy for more details on guiding principles behing the Tao of Running approach).